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WOD17052021, MONDAY



WARMUP

3 mins on any machine


TASK 1: GYMNASTICS

A. Superset for 4 rounds

. 6 hollow to arch

. 6 kips on ring


B. Superset for 4 rounds

. Hold 10s on top of rings then 5s eccentric

. 5 Russian pushups


C. EMOM x 8 mins

. 1-5 ring MU / 1-2 ring pull-ups


TASK 2: CONDITIONING

A. 18 min AMRAP

. 12 box jump over

. 10 pushups

. 8 KB swing


Rest 2 mins before part B


B. EMOM x 6 mins

Min 1: 12 box step up with KB

Min 2: 45s plank

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